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Noodles vs. Couscous — In-Depth Nutrition Comparison

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How are noodles and couscous different?

  • Noodles is higher in vitamin B1, folate, iron, manganese, vitamin B2, phosphorus, vitamin B3, and copper; however, couscous is richer in selenium.
  • Daily need coverage for vitamin B1 for noodles is 19% higher.
  • Noodles has a lower glycemic index (50) than couscous (65).

Noodles, egg, enriched, cooked and Couscous, cooked are the varieties used in this article.

Infographic

Noodles vs Couscous infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 3.4% 55% 33% 18% 33% 0.65% 41% 130%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +50%
Contains more IronIron +286.8%
Contains more CopperCopper +139%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +245.5%
Contains more ManganeseManganese +275%
Contains more PotassiumPotassium +52.6%
Contains more SeleniumSelenium +15.1%
~equal in Sodium ~5mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2% 3.4% 1.5% 72% 31% 39% 16% 11% 11% 0% 63% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +30.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +358.7%
Contains more Vitamin B2Vitamin B2 +403.7%
Contains more Vitamin B3Vitamin B3 +111.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +460%
Contains more CholineCholine +678.8%
Contains more Vitamin B5Vitamin B5 +41.1%
Contains more Vitamin B6Vitamin B6 +10.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Noodles Couscous DV% diff.
Vitamin B1 0.289mg 0.063mg 19%
Folate 84µg 15µg 17%
Iron 1.47mg 0.38mg 14%
Cholesterol 29mg 0mg 10%
Manganese 0.315mg 0.084mg 10%
Vitamin B2 0.136mg 0.027mg 8%
Phosphorus 76mg 22mg 8%
Selenium 23.9µg 27.5µg 7%
Vitamin B3 2.077mg 0.983mg 7%
Copper 0.098mg 0.041mg 6%
Zinc 0.65mg 0.26mg 4%
Vitamin B12 0.09µg 0µg 4%
Choline 25.7mg 3.3mg 4%
Fats 2.07g 0.16g 3%
Magnesium 21mg 8mg 3%
Polyunsaturated fat 0.552g 0.064g 3%
Vitamin B5 0.263mg 0.371mg 2%
Saturated fat 0.419g 0.029g 2%
Protein 4.54g 3.79g 2%
Monounsaturated fat 0.581g 0.022g 1%
Calories 138kcal 112kcal 1%
Vitamin D 0.1µg 0µg 1%
Potassium 38mg 58mg 1%
Carbs 25.16g 23.22g 1%
Vitamin D 4IU 0IU 1%
Fiber 1.2g 1.4g 1%
Vitamin A 6µg 0µg 1%
Net carbs 23.96g 21.82g N/A
Calcium 12mg 8mg 0%
Sugar 0.4g 0.1g N/A
Sodium 5mg 5mg 0%
Vitamin E 0.17mg 0.13mg 0%
Vitamin B6 0.046mg 0.051mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.029g N/A
Tryptophan 0.043mg 0.049mg 0%
Threonine 0.138mg 0.1mg 0%
Isoleucine 0.19mg 0.147mg 0%
Leucine 0.365mg 0.259mg 0%
Lysine 0.137mg 0.073mg 0%
Methionine 0.086mg 0.059mg 0%
Phenylalanine 0.24mg 0.184mg 0%
Valine 0.22mg 0.162mg 0%
Histidine 0.121mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +19.8%
Contains more FatsFats +1193.8%
Contains more OtherOther +92.3%
~equal in Carbs ~23.22g
~equal in Water ~72.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +2540.9%
Contains more Poly. FatPolyunsaturated fat +762.5%
Contains less Sat. FatSaturated fat -93.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169732/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.